By Mark Webb, The Relationship Specialist
“Last year we said, “Things can’t go on like this.” and they didn’t, they got worse.” ~ Will Rogers
Does dragging yourself out of bed require the determination of Rocky Balboa? Do you feel all dried up?
You May Be At Risk For Job Burnout If:
You feel like nothing you do makes a difference or is appreciated.
You try to be everything to everybody.
You work in a service oriented profession, such as healthcare, law enforcement or education.
You are a caretaker for someone who is homebound or terminally ill.
You feel like you have little or no control over your work.
Every day is “a bad day”.
You’re exhausted morning, noon and night.
You have become cynical or critical.
You are having unexplained headaches, backaches or other chronic physical symptoms.
You are using drugs, food or alcohol to feel better or to numb yourself.
You lack satisfaction from your achievements.
You are easily agitated with coworkers, customers or family members.
You identify too strongly with your work and you neglect your personal life.
You are feeling depressed and/or having increased anxiety.
You are not getting enough sleep. Lack of sleep will push you over the edge faster than anything.
You do work that is monotonous or unchallenging.
You work in a toxic or high pressure environment.
You hope and pray the rumors of job layoffs are true.
Sunday evenings or Monday mornings depress you.
You’ve stopped caring.
You call in sick to work and you’re not sick.
Your friends and family members are voicing concern over you being burned-out.
You have a need to be in control and are reluctant to delegate to others.
You have a high degree of “Type A” personality.
You have been withdrawn and isolating from others.
You lack a good support system.
(If you think you are experiencing burnout, don’t ignore your symptoms.)
16 Things To Consider When You Are Experiencing Burnout:
1) Is your job a poor fit?
If you are in a position that doesn’t suit your personality, interests, skill and/or values it will become increasingly more difficult over time.
2) Do you need to set better boundaries for yourself or others?
Perhaps you need to learn to say “no” to requests that force you to overextend your available time & efforts. Saying “no” gives you room to rest and regroup. Saying “no” also allows you to do more of the things that are important to you.
3) Be Proactive.
Don’t let your current demands determine your fate. Strive to solve the problem. Maybe you could ask for new duties or better equipment to help perform the necessary tasks. Don’t embrace the helplessness — take authority over your life.
4) Are You Climbing Someone Else’s Ladder?
Are you striving to get the approval of someone else like your parents or grandparents by fulfilling dreams and expectations that aren’t yours?
5) Have your goals and values changed?
Did you choose your path at a young age before you were fully conscious of your true calling?
6) Are You Working in a Toxic Environment?
If your coworkers and employers are cynical and negative it will take a toll on you. Attempt to bring an enthusiastic spark to the workplace. If this doesn’t work, consider a new place of employment.
7) Take Some Time Off.
Go on a vacation, use up your sick days or take a temporary leave of absence. Removing yourself from the situation can help recharge your batteries and improve your outlook on things.
8) Focus on things you can control. Get enough sleep and eat right.
9) Always take a lunch break, even if it’s just a 10 minute walk around the parking lot.
10) Are you a victim of The Peter Principle?
Some people rise through promotion until they reach their level of incompetence. They function at a less than satisfactory capacity because they don’t have the skills necessary to do the work assigned them. It is truly a matter of being in over your head.
11) You could repeat the problem if you quit one job to seek another without first understanding the problem with your current job.
12) Is your job nothing more than a paycheck? Does your position lack meaningfulness?
13) Mobilize Support.
Many people who struggle with burnout have a hard time asking for help. This isn’t the time to be proud; ASK! Consider family, friends, coworkers or even your Employee Assistance Program (EAP).
14) Start an exercise program.
(As a martial artist, I enjoy the therapeutic value of breaking boards).
15) Develop or resume a hobby.
Choose outlets that have nothing to do with your work.
16) Take a break each day.
Put away your laptop and turn off your cell phone.
“If you want to be successful, it’s just this simple. Know what you are doing. Love what you are doing. And believe in what you are doing.” ~ Will Rogers
